that probably explains as muscle fatigue. so thanks for that.
i have noticed that once standing up for a bit it goes away or it really is bike depending =P
other then that, any tips on how to limit muscle fatigue and aerobic capacity?
i have been reading a bigger aerobic capacity will help limiting the onset of it.
and again looking about, items including glucose and sodium can help. so would that mean having a few glucose lollies or similar might help?
i should state.
i am hopefully going to be able to build up the capacity and ability to get into Enduro Bike riding.
which is basically 6hrs straight of up and across and down hills
If your going close to flat out your probably doing more anaerobic than aerobic. Some help could be doing some leg exercises in a gym or at home to strengthen up your quads and hamstrings but in a more endurance strength way. Like today i did 3 sets of leg presses on a incline with 150kg. 20 reps each at a good slow steady controlled speed. That is more towards endurance and strength for me. I think this could help some.
Yes that's right more aerobic exercise does reduce lactic build up. To train in the aerobic zone, minus your age from 220 heart rate. and 70% of that figure is your heart rate zone.
For-sure carbs before riding will help. I designed a program for a 10k runner. And even provided food pre event. You want higher GI type foods as low GI foods sitting in the stomach could give you bad pains, and might even lead to the trots. Lower protein and lower fibre foods.
I'll do a little example.
3-4 Hours.
100g Pasta. Half can of Tomatoes. 50g Spinach. 50g Lean Beef Mince.
1-2 Hours.
600ml Fruit Smoothie.
Less Than an Hour.
Sport drinks – PowerAde etc.
During riding.
jelly babies jelly beans. 2 Small boxes of sultanas. 2 large bananas. 600ml cola. The old jam sandwich!, 1 litre of sport drink. all of these are about 60g of carbs.
If you build up to that goal of 6 hour enduro bike riding seriously grab some one on one time with a sports dietitian. I know a great girl who spent years with stkilda and the victory and she is a real nerd when it comes to this stuff. She could help plan your weeks lead ups during and after comps.
